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Wednesday 03082023

DELOAD WEEK FOR PEOPLE NOT MOVING ON TO QUARTER FINALS!This is your reset week. Next week we will start our gymnastic work and building phase.


EMOM x 40 alternating:

min 1: 8 single leg RDL/side

min 2: 40 sec single KB front rack carry (switch at 20 sec)

min 3: 40 sec bike @ 70-75% effort

min 4: 10 alternating top to top dumbbell bench press

min 5: 30 sec handstand kick ups to wall - alternating lead leg

min 6: 40 sec bike @ 70-75% effort

min 7: 30 sec wallsit @ parallel

min 8: 5 box jumps from seated @ 30/24"

min 9: 40 sec bike @ 70-75% effort

min 10: Rest


QUARTER FINAL TRACK QUALIFIERS !

2 alt sets:

30 ghd sit-ups

25 double kb deadlifts 53/70


2 sets:

24 CTB Pull-Ups

-- rest 45 Seconds --

Accumulate 30 seconds Free Standing HS Hold in 4x4 Box

-- rest 3 min between sets


WOD

AMRAP 4min

10 Wall Ball Shots @ 20/14 lbs

Row 10/8 calories


rest 4 min


AMRAP 4min

5 Squat Cleans @ 135/95 lbs

Row 10/8 calories


rest 4 min


AMRAP 4min

5 Barbell Thrusters @ 135/95 lbs

Row 10/8 calories

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